The 500m row is one of the clearest tests of power and conditioning in the gym. Whether you use it as a finisher, throw it into an AMRAP, or simply test yourself against the clock, the 500m row ticks a lot of boxes.
Short enough to demand maximum intensity, but long enough to expose weaknesses in pacing, it's a solid benchmark for cardiovascular fitness. But if you're in your 40s, it's also useful to know how your time compares to others in your age group.
500m Row Times for Men in Their 40s
Of course, rowing times vary depending on training history, technique and overall fitness. Data from Rowing Level suggests recreational male rowers in their 40s average around 1:37 for 500m, although that’s likely faster than the wider population average given the data comes from rowing enthusiasts.
For men in their 40s, breaking 1:40 for 500m is considered a solid benchmark of cardiovascular fitness and power endurance. Dropping closer to 1:30 moves into advanced territory, while anything approaching 1:20 is elite-level speed.
How to Improve Your Rowing in Your 40s
If improving your 500m row is the goal, rowing coach Jack Burns of Edge Rowing believes many athletes in their 40s plateau because they either follow generic training plans or constantly change sessions based on how they feel day to day.
In a YouTube video, he explains: ‘One of the best training programmes for you is the one that you can follow consistently.’
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Burns recommends structuring training around your schedule and recovery capacity, rather than trying to cram in extra volume after missed sessions – something he says often leads to burnout instead of progress.
‘If they miss a week of training because of work, they need to make up for it in the next week. They never recover,’ he says.
He also believes tracking rowing metrics such as pacing, splits and recovery can help identify weaknesses more effectively than simply rowing harder every session.
‘Maximising your limited training time so that every second you’re training, it is the most effective it can be,’ Burns says.
According to Burns, that balance of recovery and targeted training can help rowers continue improving well into their 40s, 50s and beyond.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
